Does Brown Rice Have Higher Soluble or Insoluble Fiber?

Brown rice is rich in insoluble fiber.

Fiber is an indigestible carbohydrate that is essential for normal digestion. Fruits, vegetables and whole-grain foods are usually high in both soluble and insoluble fiber, although some foods have more of one type over the other. Brown rice is particularly high in insoluble fiber, which helps relieve constipation and keeps your bowels moving.

Soluble vs. Insoluble

Soluble and insoluble fiber act differently in your gut, but both types are equally beneficial. You need soluble fiber to help slow digestion. Soluble fiber binds with water and creates a slow-moving sludge. This material travels slowly through your intestines and allows vitamins and minerals to absorb before being excreted through stool. Insoluble fiber stays intact in your gut and speeds up digestion. This type of fiber creates a soft bulky stool that is easy for you to pass. Oats, beans, citrus fruits and apples all have higher amounts of soluble fiber, while whole grains, bran and most vegetables are richer in insoluble fiber. The tough outer husk of brown rice does not break down in your digestive tract, making it a good source of insoluble fiber.

Fiber Recommendations

You need roughly equal amounts of soluble and insoluble fiber in your diet. Women need 21 to 25 grams of total dietary fiber, while men should consume 30 to 38 grams. A 1/2-cup serving of cooked brown rice offers more than 2 grams of fiber, according to the USDA National Nutrient Database for Standard Reference. Almost all of the fiber content in brown rice is insoluble.

Benefits

The high insoluble fiber content of brown rice has several benefits in your body. Since it improves regularity and relieves constipation, insoluble fiber reduces your risk of developing diverticular disease. Diverticulitis occurs when small pouches form in your colon and waste gets trapped. The pouches become inflamed and infected. Insoluble fiber from brown rice can keep your bowels moving so you are less likely to become constipated, which can increase your risk of the disorder. Having regular bowel movements also reduces your chances of suffering from hemorrhoids. As an added benefit, foods rich in fiber take longer for you to chew. You'll spend more time chewing a side of brown rice versus a serving of instant mashed potatoes. The extra chewing time allows your body to register that it is full, possibly preventing overeating. This benefit can help with your weight loss efforts.

Negative Effects

While the insoluble fiber from brown rice is highly beneficial for digestion, it may cause problems in your gut. If you normally eat instant white rice or have a diet low in fiber, suddenly adding high-fiber brown rice to your diet can lead to gastrointestinal upset. The rapid increase in fiber might cause bloating, gas, diarrhea or constipation. Gradually increase your fiber intake over a period of several days or weeks to give your body plenty of time to adjust. Start out with a small 1/4-cup portion of rice a few times per week and continue to increase other fibrous foods in your diet. As long as you can tolerate the fiber increase, continue to up your serving size and add varieties of fiber-rich foods to your diet.